Health benefits of artichokes, according to a dietitian

Spinach and artichoke dip is delicious, but it’s not the only way to enjoy artichokes. Fresh artichokes are in season in the spring and fall, and if these pinecone-looking veggies are new to you, here's what you need to know about their nutrition, health benefits and how you can include them in your meals.

Artichoke nutrition

One serving of marinated artichoke hearts (about 1 ounce) contains:

While the heart provides some nutrition, the whole artichoke, which also includes the edible meat at the base of the petals and the center of the stem, offers more nutrients. A medium artichoke (about 5 ounces) has:

Artichoke health benefits

1. Keeps you full

One medium artichoke provides about 7 grams of fiber, almost one-third of your daily recommended fiber intake, which helps increase satiety after meals, stabilize blood glucose levels, lower cholesterol and decrease the risk for heart disease, stroke and several cancers.

2. Strengthens your bones

For each artichoke you eat, you'll get up to one-fifth of the recommended daily intake for vitamin K. This vitamin plays an important role in bone health, blood clotting and wound healing.

3. Protects your brain

Whole artichokes also pack folate, a B vitamin that's associated with brain health. Researchers suspect that folate may quench oxidative stress and inhibit plaque and tangle formation, which is involved in the development of Alzheimer's.

4. Serves as an excellent source of magnesium

One medium artichoke offers one-quarter of your daily needs of magnesium, a vital nutrient for blood pressure regulation, bone development, protein synthesis, and nerve and muscle function.

5. Supports healthy blood pressure

Artichokes are also a good source of potassium, which is essential for nerve and muscle function. It also helps support healthy bones and kidneys and maintain the body's fluid balance.

6. Provides some phosphorus

A whole artichoke provides about 9% Daily Value of phosphorus, another vital nutrient for supporting the body's functions using and storing energy, forming bones and teeth and filtering waste in the kidneys.

7. Contains helpful antioxidants

Artichokes are known for their antioxidant properties. In addition to being an excellent source of vitamin C, artichokes have two one-of-a-kind antioxidants: cynarin and silymarin. Cynarin, may help lower cholesterol, support liver health and reduce the risk of atherosclerosis and certain types of cancer. Silymarin has been studied for its role in liver health.

How to enjoy artichokes

Though artichokes look nothing like conventional vegetables, don't let their appearance intimidate you. Canned, jarred or frozen artichoke hearts are easy to use in everything from dips to casseroles, pastas and soups. Enjoy them boiled, steamed, baked, roasted, braised, grilled, stuffed or made in a pressure cooker.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)